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Health Week- Day 4- Simple Thai Chicken Noodle Soup

Thai Chicken Noodle Soup

Serves 4

  • 900ml chicken or vegetable stock
  • 2 boneless, skinless chicken breasts
  • 1 tsp chopped fresh root ginger
  • 1 garlic clove , finely chopped
  • 50g rice or wheat noodles
  • 2 tbsp sweetcorn , canned or frozen
  • 2-3 mushrooms , thinly sliced
  • 2 spring onions , shredded
  • 2 tsp soy sauce , plus extra for serving
  • pepper
  • 2 tbsp chopped, salted cashew nuts
  • corriander leaves & a little shredded chilli (optional), to serve

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  1. Pour the stock into a pan and add the chicken, ginger, mushrooms and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 10 mins, until the chicken is tender. Remove the chicken to a board and shred into bite-size pieces using a couple of forks.
  1. Return the chicken to the stock with the noodles, corn, half the spring onions and the soy sauce. Simmer for 3-4 mins until the noodles are tender. Ladle into two bowls and scatter over the remaining spring onions, herbs and chilli shreds and cashew nuts. Serve with extra soy sauce for sprinkling.

 

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Health Week- Day 3- Breakfast Smoothie

 

4th years designed and made their own smoothies in Home Economics and voted on their favourite flavours.  Smoothies are full of Vitamins , but can sometimes be very high in calories and sugar and can be low in fibre.  The girls had to design smoothies that had a lower calorie and sugar content; they did this by using natural yoghurt or milk and instead of just fruit juice, this also ads calcium and protein.  To increase the fibre content they added oats or vegetables such as carrots or celery.

Popular flavours included pineapple, orange juice, carrot and celery.

berry smoothie

 

The winning smoothie, created by Ciara Lynch and Jennifer Murphy. The ingredients are as follows;

Oaty Berry Smoothie

1/2 cup of frozen raspberries

1/2 cup of frozen strawberries

1/2 cup of oats

1/2 cup of water

1/2 cup of low fat raspberry yoghurt

Blend all ingredients together until smooth

 

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Health Week- Day 2- Beef Burgers and Spicy Potato Wedges

BURGER

Today’s recipe is a healthy version of everyone’s favourite ‘burger and chips’.  The burgers are made healthier by using a low fat mince in the burgers, grilling them instead of frying, using wholemeal burger buns and low fat cheese and mayonnaise.  The wedges are full of fibre, as the skin is left on and they are low in fat as they are baked instead of fried. Enjoy.

Beef Burgers and Potato Wedges Recipe

Serves 4

To serve:

Wholemeal bread roll/burger bun Lettuce leaves, low fat mayonnaise Tomato, Cheese

Burger Ingredients

75g  onion, finely chopped

450g minced beef –(less than 5% fat)

½ teaspoon chopped thyme

1 teaspoon chopped parsley

1 egg, beaten

Salt and pepper

  1. Mix the mince with the herbs, finely chopped onion and egg and season with salt and pepper. Shape the mixture into 4 large hamburger patties and grill under a medium heat.
  2. Turn over halfway through cooking. You might need to turn the heat down so as not to burn the burgers.
  3. While the burgers are cooking, split the burger bun and toast under the grill. Then add your burger and chosen fillings

 

Potato Wedges

Serves 4

  • 4 Medium Potatoes (roosters are best)
  • 4 tbsp. oil
  • Salt & pepper
  • 1-2 teaspoons of spice, e.g. cumin & coriander seeds or curry powder, or paprika

 

Scrub potatoes well, cut into wedges, toss in the oil and seasoning, bake at 180C on a flat baking tray for approximately 25 minutes, until golden and starting to crisp.

 

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Health Week- Day 1 : Healthy Breakfasts

Health Week

Day 1- Healthy Breakfasts

Breakfast is such as important meal as it boosts your blood sugar levels in the morning, after a long fast, therefore, improving your mood, your concentration and your stamina.

A healthy breakfast should be filling and should release energy slowly, so adding fruit or choosing a wholegrain cereal is always best.

Below are 7 healthy breakfasts for you to try this week.

Day 1: Wholemeal toast with poached egg and grilled tomatoes.  Check out Jamie Oliver’s tips for a perfect poached egg https://www.youtube.com/watch?v=pAWduxoCgVk

poached egg

Day 2: Weetabix with low fat milk, strawberries and blueberries

weetabix

 

Day 3: Overnight Oats, this scrumptious breakfast can be prepared the night before and no cooking is required; perfect for a busy morning. Simply layer oats with your favourite yoghurt, and your favourite fruit. Frozen berries work great in this. My favourite fruit to use is peeled pears with blueberries and a little bit of cinnamon. Have fun experimenting!

overnight oats

Day 4: Homemade Muesli- shop bought muesli often is high in sugar and salt.  Making your own, once a month is very easy. Just toast some porridge oats on a baking tray at 100C until lightly golden. Then allow to cool before adding your favourite fillings, such as dried coconut, raisins, pumpkin seeds, sesame seeds, chia seeds, poppy seeds, chopped nuts, dried banana, dried cranberries etc… Store in an air tight container such as a lunch box or a pretty kilner jar for up to a month. Serve with milk or sprinkle over yoghurt.

Day 5Beans on Wholegrain ToastThis is a great breakfast for filling you up for a busy day.  Beans are an excellent source of protein, which teenagers need for growth; they are high in fibre, which makes you feel full and very low in fat.

Day 6: Banana PancakesThese ‘pancakes’ have only 2 ingredients- 1 banana and 2 eggs.  They are sweet and light but very filling, full of protein, low in fat and a good source of potassium which is great for preventing cramps. Mash 1 banana, add in two beaten eggs, and fry in a little butter. Serve with fresh fruit.

Banana pan cakes

Day 7: Healthy Mixed Grill- This is a lovely breakfast for a lazy Sunday, and full of iron which is very important for teenage girls. Per person, grill 1 sausage, 2 lean rashers, tomato, and large flat mushrooms with a small knob of butter. Serve with brown bread.

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